1 Hour Cyle Class with Great Sing Along Music!

This was one of my first Cycle classes. I pulled it out again just last week. My class loved the music and were dripping at the end of the ride.

• 1. Start Me Up - Warm-up
• 2. Nothin But A Good Time - Warm/up and stretch
• 3. Pretty Fly for a White Guy - Standing climb with double time of the chorus.
• 4. Milk Shake - Jog
• 5. Proud Mary - Recovery/sprints - I have my class sit up and do speed bag arm rotations some during the sprint. It breaks it up and keeps their hearts pounding.
• 6. Cum on Feel the Noise - Intervals - start out with each resistance - down for 8/ Up for 8 then 6,4,2. After each segment turn the resistance 1/2 turn.
• 7. Riverdance Dueling Violins - Sprint to the beat of the music.
• 8. Take the Money and Run - Recovery and mid-class stretch.
• 9. Golddigger - Intervals like in song 6 but I speed them up and add less resistance.
• 10. Come on Ride It - Climb
• 11. You Shook Me All Night Long - Hover with standing sprint on the chorus.
• 12. Jump Around - Jumps
• 13. Black Betty - Sprints
• 14. Sweet Home Alabama - Flat/cool down
• 15. Californication - Cool down/stretch

*I use the Perceived Exertion Level in my classes - scale of 1-10 - especially with Sprints . I keep the sprints about between 7-10.

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